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    ATF Training Plan Week 1

    Uploaded by

    Tom Hochhalter
    The document outlines a 4-day training program for week 1 of ATF (Athletic Training For). Day 1 introduces the ATF warm-up and body weight isometrics exercises through video instruction. Day 2 reviews and practices the warm-up and isometrics, and introduces the hang clean pull progression and bar circuit. Days 3 and 4 continue to review the warm-up and isometrics, and have longer sessions focusing on the full hang clean progression and bar circuit.

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    Download as PDF, TXT or read online from Scribd

    ATF Training Plan Week 1

    Uploaded by

    Tom Hochhalter
    111 views1 page
    The document outlines a 4-day training program for week 1 of ATF (Athletic Training For). Day 1 introduces the ATF warm-up and body weight isometrics exercises through video instruction. Day 2 reviews and practices the warm-up and isometrics, and introduces the hang clean pull progression and bar circuit. Days 3 and 4 continue to review the warm-up and isometrics, and have longer sessions focusing on the full hang clean progression and bar circuit.

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    Training Plan Week 1

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    The document outlines a 4-day training program for week 1 of ATF (Athletic Training For). Day 1 introduces the ATF warm-up and body weight isometrics exercises through video instruction. Day 2 reviews and practices the warm-up and isometrics, and introduces the hang clean pull progression and bar circuit. Days 3 and 4 continue to review the warm-up and isometrics, and have longer sessions focusing on the full hang clean progression and bar circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    111 views1 page

    ATF Training Plan Week 1

    Uploaded by

    Tom Hochhalter
    The document outlines a 4-day training program for week 1 of ATF (Athletic Training For). Day 1 introduces the ATF warm-up and body weight isometrics exercises through video instruction. Day 2 reviews and practices the warm-up and isometrics, and introduces the hang clean pull progression and bar circuit. Days 3 and 4 continue to review the warm-up and isometrics, and have longer sessions focusing on the full hang clean progression and bar circuit.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

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    (For full video explanation, see Video 1: Intro to ATF Video) Week 1, Day 1 30 mins- Teach ATF Warm-Up (See Video 2: ATF Warm-Up) 30 mins- Teach Body Weight Isometrics (See Video 1: Intro to ATF) Week 1, Day 2 15 mins- Review ATF Warm-Up (See Video 2: ATF Warm-Up) 15 mins- Review Body Weight Isometrics (See Video 1: Intro to ATF) 15 mins- Hang Clean Pull Progression (See Video 1: Intro to ATF) 15 mins- Bar Circuit (See Video 1: Intro to ATF) Week 1, Day 3 10 mins- Review ATF Warm-Up (See Video 2: ATF Warm-Up) 10 mins- Review Body Weight Isometrics (See Video 1: Intro to ATF) 30 mins- Full Hang Clean Progression (See Video 1: Intro to ATF) 10 mins- Bar Circuit (See Video 1: Intro to ATF) Week 1, Day 4 10 mins- Review ATF Warm-Up (See Video 2: ATF Warm-Up) 10 mins- Review Body Weight Isometrics (See Video 1: Intro to ATF) 30 mins- Full Hang Clean Progression (See Video 1: Intro to ATF) 10 mins- Bar Circuit (See Video 1: Intro to ATF)

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